Wednesday 02.01.23

Wednesday 02.01.23

Strength: Every :90 for 15:00 10 Back Rack Reverse Lunge Steps (5/5) 10 Double DB Arnold Press Alternate movements each :90 window WOD: Open 22.2 RX: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: • Deadlifts • Bar-facing burpees ♀ 155 lb ♂ 225 lb Scaled:...
Tuesday 01.31.23

Tuesday 01.31.23

WOD: AMRAP 13 3 Rounds 60 Double Unders 10 Thrusters 115/75 6 Ring Muscle Ups then Max Calorie Row in remaining time Post WOD Strength: EMOM x 10:00 1 Front...
Monday 01.30.23

Monday 01.30.23

Strength: Power Snatch + Hang Squat Snatch EMOM 5 1 Complex Every :90 for 9:00 1 Complex WOD: For Time 50/40 Calorie Echo/AAB (or Row) 40 Power Snatch 75/55 30 Burpee Box Jump Overs 24/20″ 10 Min Cap...
Saturday 01.28.23

Saturday 01.28.23

Strength: Back Squat Every 3:00 for 12:00 10-10-10-10 PARTNER WOD AMRAP 15 4 Wall Walks 30 S-DB Front Rack Lunges 50/35 15 Chest to Bar 8 Wall Walks 40 S-DB Front Rack Lunges 50/35 30 Chest to Bar 12 Wall Walks 50 S-DB Front Rack Lunges 50/35 45 Chest to Bar + Max...
Thursday 01.26.23

Thursday 01.26.23

WOD: 4 Rounds 200m Run* 25 Hollow Rocks 30 Plate OH Lunge Steps (15/side) 45/25 15 Min Cap *Running Subs 250m Row 500m Bike Erg 15/12 Cal Bike Erg FINISHER 100 Banded Curls 100 Banded Tricep Extensions *Can be completed in any order. Partition as...
Tuesday 01.24.23

Tuesday 01.24.23

Strength: Deadlift (6×3) Every 2:00 for 12:00 3 Reps WOD: 3x AMRAP 4 / 1:00 Rest 20 Ab Mat Sit Ups then 1 Power Clean 135/95 1 Bar Facing Burpees 2/2, 3/3, etc.. Continue climbing where you left off, just complete the 20 Sit Ups at the top of each...